HYPNOTHERAPIST

Looking after your mental health is one of the most important things you can do for yourself. Whether you’re currently taking medication or simply looking to feel a little more balanced and calm, self-care plays a vital role. It’s not just about bubble baths and candles (though those can help!), true self-care includes the everyday habits that support your mind, body, and emotions.

Here are ten simple but powerful tips to help you stay on top of your mental health and get the most out of any treatment or therapy you’re receiving.

Prioritise Sleep

A good night’s sleep can make all the difference. Lack of sleep can affect your mood, energy, and ability to cope with daily stress. Try to get between 7–9 hours of quality sleep each night.

To help improve your sleep:

Stick to a regular bedtime and wake-up time, even on weekends.

Avoid screens and blue light for at least an hour before bed.

Make your bedroom as calm and cosy as possible, cool, dark, and quiet is ideal.

Cut back on caffeine and large meals late in the evening.

If you find it hard to fall or stay asleep, consider calming bedtime routines such as reading, gentle stretches, or listening to soothing sounds. Good sleep habits can take time to establish, so be patient with yourself as you find what works best.

Exercise Regularly

You don’t have to run marathons or hit the gym every day, just moving your body regularly can do wonders for your mental health. Physical activity releases feel-good hormones (endorphins) and helps reduce stress and anxiety.

Ideas for staying active:

Go for a daily walk, even if it’s just around the block.

Try yoga or a short stretching routine at home.

Dance to your favourite music in the kitchen!

Explore beginner-friendly workouts online.

Regular movement can also help regulate sleep patterns, improve concentration, and reduce physical tension that often builds up from stress. The key is to find something enjoyable, so it doesn’t feel like a chore.

Eat a Balanced Diet

We often underestimate how much our diet affects our mood. What you eat fuels your brain, impacts your energy levels, and influences how you feel emotionally.

A balanced diet includes:

Plenty of colourful fruits and vegetables

Whole grains like oats, brown rice, and wholemeal bread

Lean proteins such as chicken, eggs, beans, or fish

Healthy fats from nuts, seeds, and olive oil

If you’re prone to emotional eating or skipping meals during stressful times, try planning simple, nourishing meals ahead of time. Remember, eating well doesn’t mean being perfect, it’s about doing your best to give your body the fuel it needs to thrive.

Stay Hydrated

It’s easy to forget, but drinking enough water throughout the day is essential. Dehydration can lead to headaches, tiredness, low concentration, and even irritability.

A few simple tips:

 Keep a water bottle nearby, especially if you’re working or on the go.

Flavour your water with fruit or herbs if plain water isn’t your favourite.

Drink regularly rather than waiting until you’re thirsty.

Start your day with a glass of water, and consider setting reminders on your phone if you’re likely to forget. Staying hydrated also supports digestion, skin health, and medication absorption, so it’s a simple yet powerful part of any wellness routine.

Practise Mindfulness and Meditation

Mindfulness is all about staying present and noticing your thoughts without judgement. It can help you manage stress, calm racing thoughts, and feel more in control.

You could try:

A short guided meditation using a free app

Breathing exercises before bed or during the day

Writing in a journal to reflect and process feelings

Taking quiet moments in nature

Mindfulness can also help reduce rumination, when your mind replays the same worries or fears. Practising regularly builds resilience over time, helping you feel more centred, even in challenging moments. It’s okay if your mind wanders, just gently bring it back each time.

Stay Connected

We all need a bit of human connection now and then. Talking to others, sharing a laugh, or simply feeling understood can lift your spirits and reduce feelings of isolation.

Ways to stay in touch:

Call or meet up with a friend or family member regularly

Join a club, group, or online community that interests you

Make time for people who make you feel valued

Don’t be afraid to open up if you’re struggling

Staying connected doesn’t always mean big social events, it can be as simple as sending a quick text, sharing a coffee, or checking in with a neighbour. Being heard and seen helps us feel more grounded and less alone.

Set Healthy Boundaries

Learning to say “no” without feeling guilty is a vital form of self-care. Setting boundaries protects your energy, gives you breathing space, and helps maintain positive relationships.

To set healthy limits:

 Listen to your own needs and recognise when you’re stretched too thin

Speak up kindly but clearly when you need time or space

Avoid people or situations that leave you drained or anxious

Respect your own time just as you would someone else’s

Boundaries aren’t about pushing people away, they’re about preserving your mental and emotional wellbeing. Healthy boundaries also teach others how to treat you and create space for rest, creativity, and personal growth.

Engage in Hobbies and Activities

Making time for the things you enjoy isn’t a luxury, it’s a necessity. Hobbies help reduce stress, improve focus, and bring a sense of fun and fulfilment to your routine.

Try to:

 Rediscover old hobbies or try something new

Block out time in your week for activities you enjoy

Get creative, paint, cook, write, play music, or garden

Allow yourself time to relax without feeling guilty

Hobbies also give you something to look forward to and can be especially helpful during tough times. Whether it’s five minutes or an hour, doing something just for you helps reconnect with your sense of joy and identity.

Limit Alcohol, Caffeine, and Other Substances

While it might be tempting to reach for a drink or rely on caffeine to get through the day, these substances can interfere with your mood, sleep, and even the effectiveness of medication.

Be mindful of:

 Drinking alcohol in moderation (or not at all if it affects your mood)

Avoiding caffeine late in the day to support better sleep

Steering clear of recreational drugs or misusing prescription medication

If you’re finding it hard to cut back, consider speaking to a GP or therapist for support. Swapping one drink for water, herbal tea, or a low-caffeine alternative can be a gentle step toward balance.

Seek Professional Help When Needed

There’s absolutely no shame in asking for help. Talking to a therapist, counsellor, or GP can make a huge difference when you’re struggling, feeling stuck, or need someone to talk to.

Professional support can offer:

A safe, confidential space to express your feelings

Tools and techniques to manage anxiety, stress, or low mood

Support in reviewing or adjusting any medication

Guidance for longer-term emotional resilience

Sometimes, just having someone really listen and validate what you’re going through is enough to shift things. Therapy isn’t only for crises, it can also be a space for growth, healing, and self-discovery.

Your mental health matters, every single day. By combining the right medication (if prescribed) with supportive self-care habits, you give yourself the best possible foundation for feeling better and staying well. Start small, be kind to yourself, and remember: it’s perfectly okay to ask for help along the way.